An Explanation of Why You Should Limit Your Oil & Sugar Intake

by Jessica Bruso

Consuming too much sugar can increase health risks.

You need to consume a certain amount of fat and carbohydrates each day to stay healthy. Both fat and carbohydrates provide your body with energy, and fat is also important for absorbing fat-soluble vitamins, limiting inflammation, furthering brain development, clotting blood and keeping your hair and skin healthy. However, too much of either of these macronutrients puts you at risk for obesity and other health problems, so it's important to limit your total sugar and oil intake.

High-fat Diet Risks

Both the type and amount of fat you consume are important. High fat consumption makes it more likely you will gain weight because fats contain nine calories per gram compared to the four calories per gram found in carbohydrate and protein. Two types of fat, saturated fat and trans fats, are bad for you, increasing your risk for high cholesterol, heart disease and type 2 diabetes. While most types of oils consist mainly of healthier unsaturated fats, tropical oils like coconut oil and palm oil are relatively high in saturated fat.

Recommended Fat Consumption

Consume mainly unsaturated fats, paying particular attention to the essential omega-3 fatty acids. Not everyone consumes enough of these fats, which are found in fatty fish like salmon, flaxseed and walnuts. Limit your total fat consumption to no more than 35 percent of your daily calories, and limit your saturated fat consumption to no more than 10 percent of your daily calories and trans fat to no more than 1 percent of your daily calories, with the rest of your allotted fat calories coming from unsaturated fat.

High-sugar Diet Risks

Diets high in added sugars may increase your risk for cavities, obesity and chronic diseases, according to the World Health Organization. Sugary foods often displace healthier foods in the diet, limiting the consumption of essential nutrients. Read labels to figure out which processed foods contain added sugars; even foods that don't taste sweet often contain some added sugar, including condiments and breads. Sugars are also listed under multiple names. Keep an eye out for fruit juice concentrate, honey, glucose, fructose, maltose, dextrose, corn syrup, molasses and malt syrup.

Recommended Sugar Consumption

Up to 65 percent of your calories should come from carbohydrates, with most of these calories coming from complex carbohydrates like starch and fiber. While you don't need to limit your consumption of sugars found naturally in foods like fruits and vegetables, you should limit the amount of added sugars you consume since these provide extra calories without providing essential nutrients. The American Heart Association recommends limiting your calories from added sugars to 6 teaspoons or 100 calories per day for women and 9 teaspoons or 150 calories for men.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

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Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

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Broccoli

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Peppers

Sweet potatoes

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Beef

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Tilapia

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Eggs

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Whole wheat

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Cous Cous

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Apples

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Kiwis

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Fish

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Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

About the Author

Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.

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